Kettlebell Goblet Squat
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Personal Trainer Rich Thurman from San Francisco’s Xodus Fitness demonstrates an Intermediate Level Kettlebell Goblet Squat.
Instructions: Start with the feet about shoulder width apart with arms holding the kettlebell by the sides of the handle (also known as the horns).
-Press the forearms against the kettlebell and bring it to your chest, squeezing the upper back muscles back and down.
– Begin to sit straight down into a squat while trying to maintain a stacked position of the spine, with chest upright and back muscles engaged.
– Once you reach a comfortable depth for your ability level, begin to ascend back to the standing position, returning the hands to your sides. *Squeeze the Glutes at the top.
Note: Depth of squat will depend on your overall flexibility and mobility in the hips. As your hips open more, you’ll be able to get deeper into this squat position. The video depicts a squat to a neutral depth.
*Try your best to maintain as much of a stacked position of the spine as possible throughout the movement. i.e. Try to keep the spine straight and upright by using the back muscles as opposed to allowing them to slouch forward.
*Be sure to engage the upper back muscles as well and open the chest as much as possible.
*Be aware of your body and what you feel. Do you lean to one side or the other?
Are you unable to drop below a certain level? Some athletes may need to work on a series of Hip Mobility and Back Mobility drills to help improve the movement.
*Mastering the bodyweight squat may be a great place to start before progressing to this Intermediate exercise.
Benefits: The squat is one of the most fundamental exercises and movements for the human body. This version allows for additional weight to be added, but also challenges the arms, shoulders and upper back muscles more than a normal s
Strengthens the Legs, Core, Glutes and Spinal muscles.
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